Many grown-ups in America should eat more fruit. The guidelines suggest eating 1.5 to 2 cups of fruit each day. But a recent survey found that only 12% of adults actually do this, with most only eating fruit once a day.
Packed with essential vitamins, minerals, fiber, and antioxidants, fruit is an easy way to boost your nutrition. But myths surrounding fruit, particularly when it comes to sugar, have made people hesitant. In this article, we debunk five common myths about fruit that dietitians want you to stop believing.
Top 5 Fruit Myths You Need to Stop Believing
Myth 1: Fruit Isn’t Healthy Because It Contains Sugar
Many people shy away from fruit because of its sugar content. However, the sugar in fruit is natural and far different from processed sugars found in many packaged foods. Jamie Nadeau, a dietitian at the Balanced Nutritionist, explains, “Fruits are one of the most nutrient-dense and healthy foods we can include in our daily diet.”
Fruits have natural sugars, fiber, and lots of vitamins and minerals that help keep us healthy. Eating more fruit each day can lower the chance of heart problems by 5%. Apples and berries have a lot of fiber, which is good for digestion and controlling blood sugar.
An apple has 4.4 grams of fiber & a cup of raspberries has 8 grams. Fiber can also help lower cholesterol & reduce the risk of some cancers.
Myth 2: Berries Are Healthier Than Other Fruits
While berries are often hailed as a superfood due to their low sugar content and high levels of antioxidants, they are not the only fruits worth eating. Kristin Grimes, a dietitian at NourishED Colorado, stresses that various fruits should be consumed to get a full range of nutrients.
Fruits like kiwifruit, mangoes, and grapes offer their unique benefits. Kiwifruit helps with digestion & relieves constipation. Mangoes have copper & folate essential for pregnant women. Grapes have antioxidants like resveratrol, which can protect against heart disease.
Myth 3: Canned Fruit Is Less Nutritious Than Fresh or Frozen Fruit
The idea that canned fruit is less healthy than fresh or frozen fruit is not true. Dietitian Samantha DeVito says that canning fruit doesn’t decrease its fiber content much, so it’s still good for you.
Research shows that unsweetened canned, frozen, and fresh fruits retain similar levels of nutrients. Canned fruit also offers convenience, as it has a longer shelf life and is often more affordable.
This makes it easier to keep fruit on hand without worrying about spoilage. Even dried fruit, concentrated in sugar, still provides essential vitamins, minerals, and fiber.
Myth 4: Fruit Should Be Eaten on an Empty Stomach
You don’t have to eat fruit on an empty stomach to get all its benefits. Our bodies can digest & absorb the nutrients from fruit whenever we eat it. Eating fruit with other foods can also be good for us.
Eating fruit alongside protein or healthy fats, like pairing an apple with peanut butter, helps stabilize blood sugar levels & keeps you feeling full longer. This combination also provides a more balanced meal or snack. You’ll still reap its health benefits whether you eat fruit in the morning or as a dessert after dinner.
Myth 5: People With Diabetes Should Avoid Fruit
It’s a common misconception that people with diabetes should avoid fruit because of its sugar content. Lisa Andrews, a dietitian & owner of Sound Bites Nutrition, explains that people with diabetes can and should enjoy fruit daily.
The natural sugar in fruit does not cause the same rapid blood sugar spikes as processed sugars. Research shows that higher fruit intake is linked to lower fasting blood sugar levels in people with diabetes. The fiber in fruits helps slow digestion and can even reduce diabetes-related complications, like retinopathy, by as much as 30%.
The Bottom Line
Don’t believe false stories about fruit that might stop you from enjoying its many health benefits. Eating different fruits gives your body important vitamins, minerals, antioxidants, and fiber to help you feel good. So, go ahead and eat more fruit—it’s a tasty and healthy way to get better.
Make sure to eat a variety of fruits in different forms like fresh, canned, frozen, and dried. Fruits have more than just sugar, they also have nutrients that are good for your health.
